Follow the author of this article

Follow the topics within this article

On Friday last week, the England captain led her team to a 3-0 victory over Wales to ensure qualification for next year's FIFA Women’s World Cup 2019 finals in France. And this Sunday, she'll lead her club team, Manchester City, into battle against Chelsea, in the first round of fixtures of the new FA Women's Super League season.

Still, she's taking it all in her stride. Now 30-years old, Houghton has been in the game long enough to know how to prepare herself for the pinch points of the footballing year. Increasingly, women's teams are receiving the level of fitness and technical training that the men have long enjoyed, which means that Houghton and her teammates can begin the season in tip top shape.

So, what does a typical week look like for her in terms of training and nutrition?

"On a training day we come in at about half eight for breakfast. I have eggs on toast and a coffee to make sure I’m awake, then head to the gym.

"For lunch we might have a salad and some sort of protein, like chicken, followed by a bit of a break. Then it's back to the gym for another hour or so. We do a lot of leg work to keep our legs strong and powerful. At the moment we do a lot of squatting, whether normal squats or lunges with a barbell or a split squat. We do a lot of reps and sets, because they work the muscles that we use during a game.

"I also do some upper body work, such as shoulder presses, pull-ups and bench presses, and a lot of core work. Going to the gym is essential to the position that I play, but I also enjoy keeping fit and healthy in general.

"After that, I like to go for a coffee with the girls, or just chill out and relax at home. Sleep is important; I try and get about 9 hours if I can at night, but I don’t tend to nap during the day."

For Houghton, the gym is more about strength and weight training than cardio. "I don’t mind spending 15 minutes on a spin bike to warm up my legs, but other than that I’d rather just be outside running around than be on a machine," she says.

Here, she shares the training hacks she can't live without...

1. A foam roller

"When you’re training every day, recovery is so important. I find that foam rolling helps me to make sure I don’t get tight anywhere, so that I keep mobilised and keep on top of things.

"As a full-time athlete you put your body through a lot. A foam roller works like a self-massage to roll out the knots in your quads, your hamstrings and your back, so that you feel looser and more prepared."

2. Football boots

"My Nike Phantom football boots are essential to how I play, and I need to make sure I feel comfortable out on the pitch. I’ve worn Nike for the last four or five years. They're comfortable and supportive, and don’t need too much wearing in."

3. Ice baths

"They’re cold when you first get in, but the more you do it the more you get used to them. I feel fresher afterwards; part of it might be psychological, but I think it helps to get all the lactic acid out of your legs from training.

"I tend to do one minute in the ice bath and then have a dip in a warm bath, and I do that five times."

4. Protein shakes and snacks

"Nutrition is so important for fuelling your body for exercise. I tend to drink protein shakes after I work out straight away, to get my muscles back to normal quicker. I like the chocolate flavour shakes from My Protein UK, and their caramel protein bars. They’re full of good stuff."

5. Massage

"Especially if we’ve got a busy period of games, we get a massage every couple of days. It's important to make sure you get all of the rubbish out of your system when you’ve got a heavy schedule, and loosen your muscles. I find that they free up the joints around my ankles and my knees, and help with my flexibility. That way I can perform at my best."

6. Music

"In the gym if I’m by myself or with the team, it’s always great to have some music on to help me to enjoy the session, no matter how hard it is. Before a game, I listen to music on the coach. It helps to get me motivated and in the zone. I like tunes you can dance to, so a bit of Calvin Harris never goes amiss."